06 Jul July 5, 2017 Posted under: Workouts STRENGTH: 3 sets for quality, 8-10 x decline push ups 8-10 x barbell rows @ moderate weight 100 m sandbag carry AHAP WOD: 7 rounds for time, 7 x push jerks 14 x sit ups 21 x wall balls OLYMPIC LIFTING STRENGTH: EMOM for 20 sets total (10 of each, alternating minutes) A) 3 position power clean (1 x high hang + 1 x below knees + 1 x from floor), increase weight every 2 sets B) 3 x high box jumps WOD: 3 rounds for time, 3 x squat clean @ 80% of 1RM 200m KB farmer’s carry AHAP 10 x tire flips AHAP